Breathing Exercise Guide
Three simple breathing techniques to reduce physical tension and anxiety — diaphragmatic breathing, 4-7-8 breathing, and box breathing.
Diaphragmatic (belly) breathing
- Sit or lie down comfortably, one hand on your chest, one on your belly
- Breathe in slowly through your nose, letting your belly rise (chest stays relatively still)
- Breathe out slowly through your mouth, letting your belly fall
- Repeat for 5-10 breaths, focusing on the slow, steady rhythm
4-7-8 breathing
- Breathe in quietly through your nose for a count of 4
- Hold your breath for a count of 7
- Exhale completely through your mouth for a count of 8
- Repeat for up to 4 cycles; this technique can feel intense at first, so start gently
Box breathing
- Breathe in for a count of 4
- Hold for a count of 4
- Breathe out for a count of 4
- Hold empty for a count of 4, then repeat the cycle
Tips for practice
Practice these techniques daily when calm, not just during moments of high anxiety — this builds the skill so it's easier to use effectively when you need it most.
This material is for patient and family education only and does not replace individualized medical advice. For a personal diagnosis or treatment plan, consult Dr. Kushal Kharel or a qualified mental health professional.
Dr. Kushal Kharel, MD Psychiatry — Consultant Psychiatrist, Kathmandu, Nepal
Phone: +977 9861800547 · [email protected] · drkushalkharel.com.np